Forum: Workout Programs

I went to the gym at least six days a week in my early 20s. I logged my diet and every rep or cardio session. I had a personal trainer to help me develop the lifting program and push me in the gym. Fast forward. I'm approaching 40, sit at a desk 10 hours per day, and eat fast food at least...

63 year old male here, posting for the first time. Currently doing PPL, two days on followed by a day of rest (Push-Pull-Rest-Legs-Push-Rest-Pull-Legs-Rest-Push-...etc). It works out to doing a Push -- or Pull or Legs -- routine every four or five days. It works pretty well for me but rotator cuff...

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Strength is a plus but I really want to look better. Push pull legs? Bro split? Tell me what has worked for you! Thanks Been working out on and off for 11 years

Hi, I would really appreciate what you guys think. What would be the optimal amount of times to train a week for maximum muscle gains? 4 times, 5 times, or 6 times a week? This is my current workout split: Legs and Back Chest and arms Legs and Back Shoulders and arms Ideally I'd like to...

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Hello everyone I would like to start the Fierce 5 dumbbell routine. Do you know the workout days? I was guessing it's the same as the barbell routine but I want to make sure. I'm thinking A skip day B skip day A and rotate.

Hey Everyone, I been trying things for almost a year and I'd love some feedback my on my routine. My general goals are losing a couple more pounds of fat while maintaining or slightly increasing my cardio, pull ups and general strength. Some might say my workout is too much or to separate...

If you were going to do a 3-exercise bicep workout, what would it be? Currently I go: 1) barbell curls 2) incline hammers 3) preacher And if I have time, some close-grip chinups. I'm steadily progressing with heavier weights and seeing progress. But I'm only a year in and wondered what...

Hi, I'm 37yo male, just starting out. I found an especially weak area from first attempts to do overhead press on starting strength with just the bar, which failed(!) I want to fix that. My question is, how would you go about doing so in my position? I don't have such difficulty in...

Been running fierce 5 novice while bulking for 5 months now and started cutting 4 weeks ago. Workouts and progression have been decently more difficult since then. Love the program and want to return to it when I bulk again, but does it make sense to switch programs while cutting? Or do a larger...

Do you record your workouts using: 1. pen and paper OR 2. a workout app

I'm now a 42 year old male. My strength and conditioning coach from highschool (who was a navy seal at the time) told me the best way to train with weights was to start with just the bar or a light weight lift to failure if it take 100 reps it take 100 reps. Take 30 seconds and 5 or 10 lbs and lift...

Is this plan good for building muscle? Day 1 upper: incline bench 3x5 pronated grip lat pulldown: 3 x8-10 dumbbell shoulder press 3x15 inclince dumbell chest fly 3x15 cable row 3x10 tricep pushdown 3x15 inclince dumbbell curl 3x12

Hello everyone, 11 weeks ago I had a ruptured AVM in the brain. I’m thankfully on the mend and looking to start to get back into the gym. The AVM will be treated by ‘gamma knife’ which will take 3-5 years to kill the AVM. I want to start going back to the gym however the consultants don’t...

Why do most beginner bodybuilding programs suggest performing 5 reps? I guess there is nothing magical with this number and you can progress in many different ways. But why do most experts consider the 5 rep range to be more appropriate for beginners than other rep ranges like 6, 8 or 10? I...

Hello everyone, I used to work out regularly when I was young but had to take a break due to work reasons, but now I am looking to get back into it. My goal is to get stronger. How is my workout routine? My rationale for picking the exercises is mostly based off what I like to do and what feels...